American Fit Co Northwest – CrossFit Clean Pull + Hang Clean + Front Squat (Weightlifting Variable Reps & Sets) Every 2:00 × 6 sets 1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7 VW Beetle (AMRAP – Rounds and Reps) FREEDOM (RX): 4 sets 3:00 AMRAP 20 Box Step Overs (20) 10 Deadlifts (155/105) -rest 1:00 between sets- * Start where you left off each timeRead more

American Fit Co Northwest – CrossFit Metcon (Time) RX: 800m Run -into- 10 Rounds: 1 Rope Climb 7 Dumbbell Bench Press (50/35) 14 Air Squats -into- 800m RunRead more

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: Banded 7s -into- 3 Rounds 100m Easy Jog 10 Ring Rows 5 Push Ups 5 Hanging Knee Raises 15-second Hollow Hold Workout Prep: 1 Controlled Round 200m Run 3 Ring Muscle Ups (or scaled option) Primrose (AMRAP – Rounds and Reps) FREEDOM (RX) 20:00 AMRAP 400m Run (or 1000m Bike Erg or 30/24 cal Air Bike) 10 Ring Muscle Ups (or 10 Burpee Pull Ups) (Scored by Rounds + Reps) INDEPENDENCE (Intermediate) 20:00 AMRAP 400m Run (or 1000m Bike Erg or 30/24 cal Air Bike) 7 Bar Muscle Ups (or 7 Burpee Pull Ups) LIBERTY (Beginner) 20:00 AMRAP 300m Run (or 750m Bike Erg or 22/18 cal Air Bike) 10 Up Down + Ring Row Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace 4,000m Bike Erg OR 120/100 calorie Air Bike...Read more

American Fit Co Northwest – CrossFit Magnolia (Time) RX Teams of 2 100-80-60-40-20 Calorie Air Bike -100ft Single Dumbbell Lunge (50/35) after each set (together)- (Women Calories: 80-64-48-32-16) Core Work (Checkmark) 4 sets: 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) -rest 30 seconds- 7 Around the Worlds (each side) -rest 30 seconds- 10 Standing Banded Pallof Press (each side) -Rest 2 minutes between rounds- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds Single Arm Kettlebell Overhead Sit Up Around the Worlds Standing Banded Pallof PressRead more

American Fit Co Northwest – CrossFit Power Clean (AMRAP – Reps) Every 1:30 x 8 sets 2 Power Cleans @ 65% OR RPE 6 Freesia (3 Rounds for reps) FREEDOM (RX) 3 sets 4:00 AMRAP 75 Double Unders 15 Front Squats (135/95) 75 Double Unders Max Power Cleans (135/95) in the remaining time. -rest 2:00 between sets-Read more